Warm-up:
- 1 set of:
- Jumping Jacks: 1 minute
- Dynamic Lunges: 1 minute per leg
- Arm Circles: 1 minute
WOD:
- AMRAP 20 minutes:
- Thrusters: 12 reps
- Box Jumps: 10 reps
- Sumo Deadlift High Pull: 15 reps
- Handstand Push-ups: 8 reps
Skill building:
- Muscle-Ups (rings): 5 sets of 3 reps
- Focus on maintaining a hollow body position and aggressive hip pop for transition. Rest 90 seconds between sets.
Cardio:
- EMOM 15 minutes:
- Rowing: 1 minute (at max effort)
- Burpees: 10 reps
Stretch:
- Focus on stretching shoulders, lower back, and hamstrings.